9 AM Class Complete as many rounds as possible in 12 minutes of: 95 pound barbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent Post rounds completed to comments.
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December 31st, 2010
Posted on December 30, 2010 by thevales
Universal Principles of Movement Part 3: Bar over the middle of the your feet. Whether deadlifting, pressing, snatching, cleaning or squatting, the bar must remain over the middle of your feet. This will keep you and the bar in the most balanced position throughout the movement. Keeping the bar over your center of balance means [...]
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December 30th, 2010
Posted on December 29, 2010 by thevales
“Barbara“ Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post total time to completion to comments. Compare to here or here.
Filed under: Girl WODs | 6 Comments »
December 29th, 2010
Posted on December 28, 2010 by thevales
Five rounds for time of: 5 Muscle-ups 15 Burpees Post time to comments.
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December 28th, 2010
Posted on December 27, 2010 by thevales
155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the [...]
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December 27th, 2010
Posted on December 26, 2010 by thevales
Universal Principals of Movement Part 3: Two foot positions I like to keep things simple. In CrossFit we really only have two positions we put our feet in for weighted movements. The first is the inside set of feet above. From this position we deadlift, press, push press, and jump in the oly lifts. The [...]
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December 24th, 2010
Posted on December 23, 2010 by thevales
Have a great Christmas everyone! Remember we are closed on the 24th and 25th.
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December 23rd, 2010
Posted on December 22, 2010 by thevales
Complete as many rounds as possible 20 minutes of: 95 pound Squat snatch, 10 reps 10 Ring dips 10 Knees to elbows Post rounds completed to comments.
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December 22nd, 2010
Posted on December 21, 2010 by thevales
Textbook Isabel Above is a great example of Isabel. Isabel is 30 snatches at 135#. Jay is using the Rxed weight here which for him is not much less than bodyweight. Due to Jay’s size this WOD does not favor him. What is so great about this video though is how Jay uses efficiency of movement to [...]
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December 21st, 2010
Posted on December 20, 2010 by thevales
Universal Principles of Movement Part 2: Core to Extremity Annie shows us here what is called triple extension for the clean. This is the “jump and shrug” we always practice in our clean progressions. This is jump and shrug with straight arms is a great example of a “core-to-extremity” movement. The core (primarily the glutes, [...]
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